6-Min Strength EMOM
CHOOSE ONE:
2KB Step Back Lunge 4/leg x 3 MIN
Goblet Lunges 4/leg x 3 MIN – perform max bodyweight stepback lunges for remainder of the minute
OR
2KB See Saw Press 4/arm x 3 rounds
1-Arm Push Press 4/arm x 3 MIN – perform max band shoulder press for remainder of the minute
Followed by 16 Min Circuit:
4 RNDS of :40/:20 = 16 Min Continuously Running Clock
– Dumbbell Renegade Rows R: 40+/30+ W: 30+/20+ B: 25+/15
– 2KB Thrusters R: (45+/35+) W: (35+/25+) B: (20+/15+)
– Kneeling JG Roll Outs
– Rowing – R: (200 m/175 m), W: (175 m/150 m), B: (150 m/125 m)
Finish with 6-min of Rolling Planks:
15 Sec Elbow Plank
15 Sec Side Plank (R – reach throughs, B – feet staggered)
15 Sec Elbow Plank
15 Sec Side Plank
:30 Sec Around the World (from high plank position)
Repeat for 3 or 4 rounds, depending on time.